Salo (cured pork fat): calories and macros
Table compiled September 2026 · an estimate, not a measurement
A typical portion is 1 slice (30 g). It has about 241 kcal, 0.8 g protein, 26.4 g fat and 0 g carbohydrate. Per 100 g that is 802 kcal: 2.5 g protein, 88 g fat, 0 g carbohydrate.
| Nutrition | per 100 g | 1 slice (30 g) |
|---|---|---|
| Calories | 802 kcal | 241 kcal |
| Protein | 2.5 g | 0.8 g |
| Fat | 88 g | 26.4 g |
| Carbohydrate | 0 g | 0 g |
Likely range for this portion: 195-290 kcal.
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Calories from a photoThese are general estimates generated from published formulas, not a medical prescription. Not reviewed by a doctor or registered dietitian.
Read the full disclaimer
Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: September 2026
Salo is a symbol of Ukrainian cuisine: salted or smoked pork fat. It is the most caloric of the traditional snacks.
About this dish: Salo (cured pork fat)
Salo is part of Ukrainian food rather than just a snack: it is salted with garlic and pepper, smoked, fried into cracklings and sliced thin onto dark bread. There are as many curing recipes as there are cooks: some salt it dry, some in brine, some add paprika or caraway. It keeps well, which long made it a handy store of energy for winter and hard physical work.
The calories are simple: it is almost pure fat. 100 g of salo is over 800 kcal, but it is usually eaten in pieces of 20-30 g, which is about 160-240 kcal, plus a slice of rye bread at around 55. The problem is not the salo itself but that it is eaten in passing, with borscht or a drink, and one piece easily becomes three. It has very little protein and no carbohydrate at all.
If you want to keep salo in your diet, stick to one or two thin slices and serve them with vegetables such as cucumber, radish or herbs. In many dishes it can be replaced by lean ham or baked chicken, and halushky or varenyky can take fewer cracklings than you are used to. The aim is not to give up the tradition but to know how many pieces you have eaten.
Where the numbers come from
This is a variable dish whose recipes differ a lot. The values are typical figures from Ukrainian composition tables and recipe databases, rounded, so real calories can differ by 20% or more.
Salted pork fat, with or without rind; cuts vary. Values are close to composition tables. Calories are derived from protein, fat and carbohydrate at 4, 9 and 4 kcal per gram, so the numbers on the page never contradict each other.
Your kitchen will differ: real calories for a dish like this are usually within ±20%, which for this portion means 195 to 290 kcal. See the Method page for sources and calculations. These are general guides, not medical advice.
What changes the calories
It is almost pure fat, so 100 g is over 800 kcal. A 20-30 g serving with bread and garlic can fit a diet as long as you count it.
Extras that change the portion
Ingredients
pork back fat, salt, garlic, spices
How it fits in a day
A 241 kcal portion is about 12% of a nominal 2,000 kcal day. Your own daily need depends on weight, height, age and activity, so use a calorie calculator for a real target.
By energy source the dish splits into 1% from protein, 0% from carbohydrate and 99% from fat.
Count your own portion
Portions differ for everyone. To avoid guessing, photograph your own plate: the free Calories from a photo tool estimates the dish, the portion weight, calories and macros in a few seconds, with no signup. One scan a day.
Without a photo: multiply 802 kcal by the weight of the cooked dish in grams and divide by 100. For example, 50 g is about 401 kcal.
Calorie questions
How many calories are in 100 g of Salo (cured pork fat)?
About 802 kcal per 100 g: 2.5 g protein, 88 g fat and 0 g carbohydrate. It is a typical estimate for a dish whose recipes vary a lot; your kitchen may differ by ±20%.
How many calories are in one portion of Salo (cured pork fat)?
A typical portion (1 slice, 30 g) has about 241 kcal, or 195 to 290 kcal once recipe differences are allowed for.
How much protein does it have?
About 0.8 g of protein per portion, which is 1% of the dish's calories. Per 100 g it is 2.5 g.
Can I eat it while counting calories?
Yes, any dish can fit a plan if you count the portion. This portion is about 12% of a 2,000 kcal day; a calorie calculator gives your own target. If you have a medical condition, ask a doctor or dietitian.
What adds the most calories?
It is almost pure fat, so 100 g is over 800 kcal.
How do I count calories if my portion is different?
Multiply 802 kcal by the cooked weight in grams and divide by 100. For example 50 g gives about 401 kcal. If you cannot weigh it, photograph the plate in the Calories from a photo tool.